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How to Keep Fit During Covid Lockdowns

19 Jan. 2022

Authorities across the world have closed fitness facilities, arenas, pools, athletic and sports clubs, physical therapy centers, and entertainment venues due to the global coronavirus epidemic. As a consequence, many individuals are unable to participate in their typical recreational or social sports or physical exercise outside of their homes on a consistent basis.

Under these conditions, it seems as if more people are becoming sedentary, with more time spent staring at computers, unpredictable sleep patterns, and bad diets, all of which contribute to excess weight and a lack of general wellness. Low-income families are particularly vulnerable to the negative repercussions of sitting at home since they are more likely to have constrained housing and confined conditions, making regular exercise and sports more difficult.

The World Health Organization is a leading authority on best practices during the pandemic, so here is a direct quote from their website regarding the OMNICRON variant.

“The most effective steps individuals can take to reduce the spread of the COVID-19 virus is to keep a physical distance of at least 1 metre from others; wear a well-fitting mask; open windows to improve ventilation; avoid poorly ventilated or crowded spaces; keep hands clean; cough or sneeze into a bent elbow or tissue; and get vaccinated when it’s their turn.”  

Right now there is not enough information to judge the long-term severity of this variant, but it’s clear that experts believe it’s best to proceed with caution for the time being.

What Is the Importance of Physical Activity During COVID-19?

The WHO recommends 150 minutes of moderate activity or 75 minutes of vigorous exercise each week. This habitual activity has therapeutic consequences, especially during times of anxiety, tension, and uncertainty.

There is also concern that lack of access to traditional sports or fitness regimes may disturb the human body's key functions and overall physical wellness, as well as contribute to the occurrence or aggravation of inherent illnesses associated with an inactive lifestyle, as it impacts the immune system as well.

The absence of sports and physical activity facilities will also have an impact on mental health, contributing to the anxiety and despair that many people experience as a result of their retreat from normal social connections. The possibility of losing family members or acquaintances to the illness, as well as the outbreak's impact on one's financial situation and availability of good food, would magnify these impacts.

How Can You Maintain Your Physical Fitness During COVID-19?

Exercise at home will remain viable with little to no equipment and minimum space. If you spend a lot of time at home doing nothing but resting, you may investigate or create chances to be more active throughout the day, such as exercise, domestic tasks, stair climbing, or dancing.

There are various free resources available, particularly for people with Internet access, on how to maintain fitness during an epidemic. Strength training is another critical component of physical health and muscle mass maintenance that does not need a large amount of room. Nonetheless, it enhances muscle strength retention, which is critical for older folks and those with muscular limitations.

If you wish to participate in sports at this trying time, organizing a match with a large number of players, such as a game of football or basketball in a park, might be difficult. At the moment, the safety risk is too great, and it is preferable to observe social distancing norms.

There are, however, certain sports that you may participate in since they involve little or no contact with other people. Tennis, for example, is a wonderful choice since it also provides terrific aerobic exercise. Golf and fencing are other viable alternatives.

The Secret Ingredient – Diet

While working out and staying active is an excellent way to spend your time during lockdown and keep your immune system boosted to combat the recent virus flare up, you must not forget the most important part of staying fit. Your diet will determine your fitness level and overall health much more than any sport or physical activity.

Another thing to remember is that no matter what, you can’t out run a bad diet. If you don’t eat healthy, it won’t matter how many sports you play or how physically active you are. So, be sure to maintain a healthy diet, focusing mainly on protein and healthy fats, as these will provide you with the energy you need to stay fit and build your physique.

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